01/04/2021
“Think of willpower like the power bar on your cell phone. Every morning you start out with a full charge. As the day goes on, every time you draw on it you’re using it up. So as your green bar shrinks, so does your resolve, and when it eventually goes red, you’re done.
𝙒𝙞𝙡𝙡𝙥𝙤𝙬𝙚𝙧 𝙝𝙖𝙨 𝙖 𝙡𝙞𝙢𝙞𝙩𝙚𝙙 𝙗𝙖𝙩𝙩𝙚𝙧𝙮 𝙡𝙞𝙛𝙚 𝙗𝙪𝙩 𝙘𝙖𝙣 𝙗𝙚 𝙧𝙚𝙘𝙝𝙖𝙧𝙜𝙚𝙙 𝙬𝙞𝙩𝙝 𝙨𝙤𝙢𝙚 𝙙𝙤𝙬𝙣 𝙩𝙞𝙢𝙚. 𝙄𝙩 𝙞𝙨 𝙖 𝙡𝙞𝙢𝙞𝙩𝙚𝙙 𝙗𝙪𝙩 𝙧𝙚𝙣𝙚𝙬𝙖𝙗𝙡𝙚 𝙧𝙚𝙨𝙤𝙪𝙧𝙘𝙚.”
- The One Thing, Keller and Papasan, pg 65
If you asked me why I’m pumped about meal prepping and why I teach it to my clients, here’s why: 𝙒𝙞𝙡𝙡𝙥𝙤𝙬𝙚𝙧.
The hype around the new year and resolution and goals dies as quickly as it shows up on your feed.
What that short amount of time doesn’t teach you is how to use your willpower wisely!
Meal prepping decides at least one massive need we have daily — what you’re going to eat.
If you pick clean, healthy food to prep for the week, you already took one decision off of your brain.
Now, you’ll have another battery percentage left to decide if you’re showing up in the gym tomorrow.
See you in stories bright and early.
Is your goal this year to meal prep? What’s your favorite go to?
We’re chowing down on some chicken and rice, a body builder delicacy.
01/01/2021
Merry belated Fit-mas & Happy New Year!
This new year, may you create the right mindset that you grow a healthy life out of.
May you follow through on a small promise to yourself daily, so you build confidence that you can change.
May you run with that boost to challenge yourself to greater heights.
May you look back at 2021 as the year of your breakthrough because you took the first step.
May your year be new by you changing you.
12/10/2020
What would you tell your beginner self?
1. The Value of Clean Foods
1️⃣ your body can absorb “clean” foods better
2️⃣ what you eat fuels you, so better food options = better fuel
3️⃣ it increases energy and boosts immunity
2. Cardio Does Not Deplete Muscle Gain
1️⃣ it helps with weight management
2️⃣ stimulates your blood flow
3️⃣ your body burns glucose, glycogen, and fat before ever touching muscle
3. The Value of Knowing Your Heart Rate During A Work Out
1️⃣ you can track your time in the fat burning zone (if that is your goal)
2️⃣ easy to do now with new technology + updated equipment
3️⃣ you know how much to push or when to rest, vital for reaching fitness goals
What would you tell your self at the beginning of your fitness journey?
•
•
•
•
•
•
💯 💪
12/08/2020
It’s not that people can’t succeed, it’s whether they believe they can or they can’t.
Whichever they believe...
They’re right.
My name is Stephen and I’m a fitness consultant. I’m the virtual gym buddy you’ve always wanted. I care about your physical goals, but also your mental and emotional ones too.
Let me share what I mean:
My clients love the physical results they see. Yes, they look good. But they also feel good. With my consulting, the focus is on building consistency in the smallest of habits.
The positive changes encourage more consistency which develops into confidence and eventually competence which is my ultimate goal: for someone to continue this into a healthy lifestyle.
Next, I do address the emotional results as well.
One thing holding so many beginners back is fear. Through my personable interactions, personal testimonies and ability to address the metaphorical elephants in their minds, I create a safe place for my clients to begin their journey.
Lastly, and one of the most important aspects, is mental health.
One of the books I recently finished was Grit by Angela Duckworth. She proved that your grit factor is not something you’re born with, like a muscle, it can be developed and built.
Through small attainable goals like showing up to work out however many days we figure out, anyone can begin to strengthen their mental toughness which ultimately determines every aspect of their life.
Whatever you believe about your health for 2021, you’re right.
Me?
I believe in you.
Send me a DM if you want to know how you can believe in yourself too.
Winter Wonderland:
Planning + Styling: + Cactus Canyon Events
Photographer: Still Nice Media
Venue: The Bottega Exchange /
Models: + .fit
Hair + Makeup:
Florals:
Dress:
Suit:
Balloons:
Stationery:
Cake:
Drinks:
Snacks: .sinfulsweets
Rentals:
12/04/2020
“The secret is...”
“Showing up, mom. That is about it.”
She didn’t believe me. But she did something different from most beginners.
She did it anyways.
Day after day.
Week after week.
Month after month.
And you know what she would tell you today?
The secret is showing up.
Sure, we started her off small.
* She hated the eating habit changes. Couldn’t believe she could give up gluten (she needed to address some gut challenges).
* Wasn’t a fan of working out. She’s working out twice a day almost every day.
* She wanted to see results quickly. But I had to remind her that she didn’t get here immediately, so we focused on slow loss and celebrated every step of the way.
But the matter of fact is that she still showed up.
The results are not magic. They are results of her hard work and I am so proud of her.
Love you, mom!
12/01/2020
Me vs Me in a 75 day battle.
🤨 Mental focus: my goal is to be done by 12pm.
🥦 Eating habit of choice: clean eating, focusing on fueling my gut well.
📖 Books I’m going to read: Codependent No More, Attitude 101, and You Are The Placebo.
💪🏼 Physical focus: improve overall performance during work outs and better recovery.
💦 Water intake: just get it done.
What I’m most excited to keep building mental toughness to be a stronger me.
My theme for this challenge is proactivity.
I’m ready to get 2021 started!
What are some of your goals for the last month of 2020?
#2021
12/10/2020
12/08/2020
12/04/2020
12/01/2020